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Losing the Pooch – Week 1 Results!

Guess what!

It is still there – is that a shock to anyone, it should not be! As I said in my last article (which if you have not read, I HIGHLY recommend and can do so here), this is going to take time. And I am not talking about the “30 Day” “6 Week” or even “12 week” challenge that you may have seen on any “influencer’s” email chain or Facebook post.

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These are real results, and the real and sustainable results take time. Now, if you are going through the same thing and groaning at the time it is going to take, understand that I am not doing this the “Biggest Loser” type of way.

Yes sure, there are ways you can speed up the process. However, I hope you will see that the way this journey is going to go is going to be healthier than a risky cosmetic surgery or spending hours upon hours doing cardio at the gym while only drinking vegan green protein shakes (really – no offense if that is you – but there is a better way)

Now when surgery is necessary and a massive amount of weight has already been lost and you are removing skin flap – that is not what this is addressing in this article. You have put that work in and if you want to feel good in your skin after your massive transformation – You will hear nothing but cheers from me.

This challenge is for those who are like me, maybe have a lot or a little to lose, and want to tighten some areas of sagging skin from having children. Hence why all of my hashtags are “meggsloseshermommybelly” or “meggsloseshermompooch” in my Instagram and my Facebook. It is about taking the time to put in some work and still enjoy life. At the risk of sounding cliche, it is about balance.

First thing – is always going to be – NUTRITION!

My macros are as follows: 1360 calories (99g Protein, 183g Carbohydrate, 26g Fat)

I have stuck pretty close to those numbers, yet going over on fat quite often and hardly hitting my carbohydrate numbers. I primarily always try to hit my protein goal. This is what a typical day of nutrition looks like for me:

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  • Fast through breakfast.
  • Lunch is a salad/sandwich/chili type of combination
  • Dinner is weighed out protein/lots of vegetables and (depending on my carbohydrate remaining) a serving of whole grains.
  • If I have a large gap in my protein goal, I will make a vanilla protein shake.

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Here is the exact workout regimen that I made for myself:

  • Monday – TRX Suspension Training Workout and Yoga (I train two yoga clients and workout with them)
  • Tuesday – Cardio jog/walk for 30 min (trying to improve my time or distance each week)
  • Wednesday – Resistance Training (using resistance bands)
  • Thursday – Weight Lifting Day
  • Friday – DANCE PARTY – if you have not seen my dance parties with my family on FB, you are missing out… my daughter is a HOOT!
  • Saturday – Longer Workout Day (45-1 Hour) Freestyle – meaning “I do what I want”
  • Sunday – REST – possible leisure walk as my daughter rides her bike.

You have to remember that these are the things that work for me. My workouts are 30 min long (with the exception of Saturday).

Also something to mention is that I am still aiming to drink a gallon of water a day and have, with the exception of one day, been successful. (Even on that one day I drank over 100 oz)

Here are my stats for week 1:

  • Current Weight: 124.2  (loss of 4.3 pounds)
  • Pooch: 34.5″ (loss of 1.25″)
  • Waist: 32″ (loss of 2.25″)
  • Hips: 36.5″ (loss of 1.5″)
  • R Thigh: 22″ (Increase of 1″)
  • L Thigh: 22″ (increase of .75″)

Loss of a total of 3.25″

Here is the reason behind such a drastic change in one week… are you ready to hear it?

Water. Bloating. Nutrition. Moving my body with a purpose. Nothing magical… just changing my habits. Also to be noted, when you were eating like the world was going to end, and drinking diet cokes daily (which I have not had one in 2 weeks) before you get started on a refocus of your diet… this is likely to happen. That is why so many diet programs promise results in the the first 7 days.

There is nothing magical about what I am doing. I am just doing the work.

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If you you are tired of looking in the mirror and not liking what you see, and are wanting a change… be willing to put the work in, contact me, and let me get you on the path to sustainable success.

XOXO – Trainer Meggs

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My Mom Stomach – Kangaroo Pouch – aka Sagging Skin after Kids

My daughter is currently three years old and in October she will be four.

FOUR YEARS OLD!

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My body is STILL not what it was before I had her – and that is OK!

However, it is something that I want to focus on for no one but myself, and this is exactly how I am going to do it:

Nutrition and Exercise

Now before I get a million e-mails from fellow moms who are also network marketers with the latest product that will help “tighten and firm” my mid-section or “detox” my insides in a week to get me the aesthetic results I am after – hear me out… DON’T.

Just… PLEASE DON’T!

There is a very specific reason I am going through this journey the way that I am…

That reason is this:

I want every mom to know that

  1. A) It takes time to get your body back in shape.
  2. B) It is unreasonable to put pressure on yourself to get back your body in a certain time frame. (Thank you social media for your constant pressure on moms to get their bodies back)
  3. C) That nutrition is the number one key ingredient in the fat loss/weight loss equation.
  4. D) That you do not have to spend hours in the gym to reach the desired effect.

 

A little back story before I dive in to my steps…

It took my husband and I 10 years to conceive and carry to term a viable pregnancy. I suffered 2 losses during that ten years and had thought that it was just not going to happen. God had other plans and shocked us when I did become pregnant – and it stuck… so I ENJOYED my pregnancy.

The day I found out I was pregnant I weighted about 122 pounds. I am 5’ tall (not to be confused with my IG post that stated I was 5’5” – wishful thinking), and I was pretty muscular. We realized I was pregnant because I was in the gym (this was also before I had my own personal gym) 5 days a week for one hour and I was doing primarily heavy lifting… but my weight was not moving. My nutrition, up to that moment was on point… so I had assumed I had hit another plateau. My energy was tanking however… I was tired and hungry all the time – and my husband called it. He knew I was pregnant before I did… and when I told him – his words were “I KNEW IT!” (funny note is that we had just paid in full for a week vacation in Cancun with our friends, which is the same thing that happened when we booked a trip to Jamaica about 5 years earlier).

Once we knew that the pregnancy was going to stick this time – I started to ENJOY my pregnancy. Paul would go and get me cheese burgers from Sonic, and everyday on my way home from work I would stop and get a small (not mini) heath bar blizzard from Dairy Queen – like I said I ENJOYED every moment. (And I do understand that some do not enjoy pregnancy and this is in no way to rub it in – it is just my experience…).

The day I delivered – I weighted a whopping 185lbs. At 5’ tall… that is a TON of weight, and my daughter did NOT weigh 63lbs.

I also did not have the easiest delivery… several things did not go “as planned” (my birth plan? My exact words to my doctor were, and I quote, “You GRADUATED from med school, and I dropped out of community college. My birth plan is to go to the hospital when you tell me to, and you do whatever it is you need to do to deliver a happy healthy baby that we have waited over ten years to meet) and I wound up needing a walker for about 2 weeks after getting home from the hospital.

All of that being said I started to focus on my recovery and health slowly, and I mean snails pace slow.

I went back to work full time, was taking care of a newborn – and on top of that, when she was 3 months old, I had the ingenious idea to start the course for personal training. I was busy, stressed, and tired. Overwhelmed I would put it…

Months turned into years. I was mindful of my eating most of the time…

Which brings me to where I am now:

Current Stats:

Weight 128.5lbs

Waist (belly button): 34.25”

MOM Belly: 35.75” (largest section on my stomach)

Hips: 38”

R Thigh: 21”

L high: 21.25”

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My focus to tighten my mid-section is going to come from nutrition and from exercise. There is no way one area is going to be able to be spot trained – that is not possible… You must reduce total body fat, and then you can gain muscle. I would be deceiving myself if I thought that ALL of the loose skin will go away, but it will decrease – and that is the overall goal.

My Steps to My #MommyMakeover

Nutrition: Attaining this goal is 80% food (and really if I am being totally honest it is more like 90% food)! That being said – I am not going to deprive myself of things that I love. I will be counting my macros (I use an ap on my phone called “Mikes Macros” to track and log my calories. I have found with my clients that if they deprive and completely cut out al the food that they love that is higher in calories, they will wind up binging on those things later.

My macro goals are as follows (please use a macro calculator such as Mike’s Macros if you are wanting to start your own 3mommymakeover journey as each person is unique and different).

Total Calories: 1,232

Macro Breakdown:

98g Protein

152g Carbohydrates

26g Fat

My total calories may seem low, but I have an office job where I sit most of the day and I need to be in a calorie deficit to lose fat. For someone who is more active the total calories would be higher.

As a general rule, I am usually always over on fat and under on my protein and carbohydrate goals for the day, but overall, still in a calorie deficit.

I personally fast through breakfast. I make myself drink 20 oz of water before I allow myself to have my first cup of coffee ***and usually my only cup of coffee***

I fill my diet (meaning food consumed, and not a specific fad diet) with vegetable carbohydrates that are more filling than the grain/bread type carbohydrates – meaning they are higher in fiber to sustain hunger for longer periods of time. I also do my best to eat lean protein. I am not a fish lover… but I will eat shell fish, so I generally stick to chicken, turkey, lean beef, and bison.

I am also drinking a gallon of water (or as close to it as possible) each day.  A gallon is 128oz. I have a 20oz cup and I keep filling it and have had about 80-100oz by the time I leave work and commute home. Disclaimer *** I also LOVE the taste of Diet Coke… not regular coke, it has to be diet… and CHAMPAGNE…*** I have made a rule that I can have no other drinks (besides my morning coffee) until I have had my gallon of water. These are my rules, not saying anyone has to follow them – but I have found that my cravings for sweets has gone down, and I don’t want the diet coke as much as I used to. I still LOVE champagne – that will not change. I have two bottles in my refrigerator that I feel like I am saving, but for no particular reason.

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Exercise: I am committing to exercise for 30 min a day 6 times a week. Now hear me out – exercising could mean a weight lifting workout, resistance band training, a TRX workout, a cardio session (jog/walk, bike, rower), an afternoon stroll with my family, or a dance party with my little in the living room… for me as long as it is 30 min of intentional movement… that is exercise to me.

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I want to show you my schedule and what works for me, and before I get any “mom shaming” for what my day looks like – my daughter is well taken care of and gets plenty of attention – so don’t come for me.

My Schedule: (Mon thru F)

4:45-5:00 AM – Alarm goes off, watch the news

5.00-5:30AM – Get ready for the day, wake up my daughter and let her say “Mommy, I want to sleep for 5 more min”

5:30-5:45AM – Make lunches, pack up the car

5:45-6:00AM – Get kiddo dressed and dropped off at preschool

6:00 -7:00AM (this can be a little longer sometimes because of #houstontraffic) Commute to work.

7:00AM-4:00PM WORK (desk job, not much movement… except all the steps I am getting from trips to the bathroom – HELLO gallon of water challenge!)

4:00-5:00PM – Commute Home

5:00-5:30PM – At home workout (weight or resistance training, or cardio)

5:45PM – Pick up kiddo from preschool (Dad helps with this too)

6:00PM Dinner – playing, learning with kiddo.

6:30PM-7:00PM (M-Th) – Training clients one on one

7:15PM – Kiddo in jammies, brush teeth, read book, lights out! (unless it is Friday… Friday is “FRIDAY MOVIE DAY – where we watch a movie as a family and bed time gets pushed a little later)

7:45-9:00PM – Clean up kitchen (this is also when I fit a workout in if the commute took longer than expected)

9:00PM – Lights out!

One weekends it is different… a little more relaxed.

Now this is MY schedule, and there is not a one size fits all. There are some days when my internal clock goes off at 3:30 AM and I can get up and do some light cardio in the morning, there are other days when I feel like my eyes are cemented shut when my alarm goes off. I have learned to take each day as it comes… but also to make the most of it!

Conclusion:

This is going to be a slow-go process. The reason it is going to be so slow, it will be sustainable. It is something that will be able to be maintained for the long term and not just a challenge that will be completed in 60-90 days and then go back to eating #allthethings and drinking nothing but diet soda and watching Netflix every free minuet I have to myself. (And that is not to say that there is anything wrong with challenges – I like them too – but this is not aimed to get flat abs in one month by doing a million crunches).

I hope to show moms, like myself, that it is possible to lose the body fat in a sustainable and healthy way that is not linked to supplements and wraps/pills that you “have” to take.

If you want to follow along my journey, see my progress and encourage me as I go – check out my Facebook or Instagram. There is not a time limit on this, as I expressed before – I am not putting the pressure on myself to get results in a certain frame of time.

Also to note – we are possibly looking to expand our family (me possibly conceiving) in 2020 – and if that happens, this will change into a “keep moving and don’t gain 63lbs during pregnancy” type of thing if you get my drift… but only God knows if that will happen – and with this pandemic we have currently, I am not excited about the thought of being pregnant during this – but if it happens, it happens! I have faith that God has a plan in all of this!

If you have the same “mom belly/kangaroo pouch” belly and want some results? Message me and let’s get connected! I am taking coaching clients and would love for you to be one of them!

XOXO Meggs!

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5 Ways to Grow Your Own Food (No Garden Required!)

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Photo by Akil Mazumder on Pexels.com

Even if you don’t have a yard or balcony to grow your food, there are other creative ideas you can use to make sure you’re getting fresh produce regularly. No garden required.

If you’d love to save money on groceries and have fresh food ready for the pickin’ any time, here are five ways to grow it yourself without having your own garden to weed through.

1. Create an indoor growing situation

Perhaps you won’t be able to grow everything, but a sunny kitchen windowsill is a great place to grow smaller things. Think herbs, scallions, or tomatoes! Some great options that are easy to regrow from a windowsill include celery, lettuce, onion, green onion, bell pepper, and herbs.

2. Become a member of a community-supported agriculture program

Also known as CSA, it’s a great way to get local food for a great deal. It works by taking in members that purchase shares of produce from local farmers. You get your share every week or even biweekly during the growing season. And not only do you always get the freshest local foods without getting your hands dirty, but you also get the opportunity to help your local farmers, which boosts your community.

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3. Strike up a symbiotic deal with friends or family

If your parents or a good friend have space to spare, you might be able to talk them into letting you garden on it. You could negotiate the area by offering to care for and cultivate it while sharing the bounty. It never hurts to ask!

4. Work with a local farm

Live near the farms? Another way you can get growing on your food is to volunteer at your local farm. If you’re willing to roll up your sleeves to gain experience and a few fruits and veggies in return, they might be willing to let you help out. The worst thing they can say is “no,” so give it a try!

5. Become a member of your community garden

In most communities today, community gardens are popping up in abundance. Look online near you, and you should find them. Don’t be afraid if you’ve got a brown thumbthey’ll show you the ropes. You’ll make new friends, learn something new, and get fresh and tasty produce without having to maintain your own garden yourself.

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In a community that doesn’t have a community garden? Talk to your neighbors and see about starting one. It could be the next big thing, and it will do so much good for everyone.

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Highly Effective Ways to Lower Stress Naturally

Stress is remarkably damaging to our mental and physical health. Even though we know how serious it is, most of us can’t seem to find an effective way to get rid of it (or at least reduce it). Here are six all-natural, healthy, and highly effective ways to reduce chronic stress in your life.

  1. Exercise
    You’ve probably heard this one before, but exercise is a marvelous stress reliever. Exercising releases endorphins, which are natural compounds in your body that reduce stress and pain. You don’t have to do strenuous or intense workouts to experience this benefit. Try to be physically active every day, whether it is a brisk walk in the sunshine, swimming, or weightlifting at the gym. You might be surprised at how good it makes you feel.
  2. Natural Adaptogen Supplements
    Adaptogen supplements are natural herbs that help your body adapt to stressors in your environment. A common adaptogen is Ashwagandha. Although the stress response might feel as though it’s limited to your mind, your entire body responds to stress. Your heart rate and blood pressure increase, you might have difficulty focusing, and you start breathing rapidly. Adaptogens help calm the nervous system down and are completely natural.
  3. Schedule in “Me-time”
    Although life can get overwhelmingly busy, don’t forget about yourself. Scheduling in “me time” is equally as important as that business meeting or lunch with friends. Take time at least once a week (or as often as your schedule allows) to relax and do things that calm you down. Read a book, have a bath, meditate, or watch a funny movie, and don’t cancel on yourself!
  4. Get Enough Good-quality Sleep
    I can’t stress how important getting enough sleep is for your overall well being. Getting enough quality sleep is proven to reduce feelings of anxiety and stress significantly. You probably know how irritated, frustrated, and upset you can get when you feel exhausted and haven’t slept enough. Make sure you’re getting at least 7 hours of sleep each night.
  5. Eat Healthy, Whole Foods
    The foods you eat can have a tremendous impact on your stress levels— both positive and negative. If you eat processed, sugary junk foods, you will notice that your feelings of stress will only get worse. A diet full of real, nutrient-dense, whole foods can counteract the damaging effects of stress on your body and can help you feel significantly better. Healthy fats (especially omega-3 fatty acids) found in salmon, avocado, nuts, and seeds can help regulate levels of cortisol, your stress hormone.
  6. Calming Essential Oils
    Essential oils are powerful and natural remedies for numerous health problems, from indigestion to stress. Lavender essential oil is well-known for its calming properties. You can put this oil in an aromatherapy diffuser or apply it topically to help you relieve stress and sleep better. Rose oil is also a powerful calming oil that can help reduce feelings of stress and anxiety. However, be careful as essential oils are very potent, and you don’t want to
    use too much.
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Ways you can be more mindful and intentional with your meals

Counting calories, tracking macros, and restrictive dieting, for the most part, all lead to one thing —an unhealthy, negative relationship with food. Food is there to fuel our bodies and satisfy our taste buds. We should love
and enjoy it, not dread it. However, in today’s busy world, we often eat mindlessly, ignoring whatever signals our body is sending us. Here are six tips to help you eat more mindfully.

  1. Before you eat, take some time to breathe and check how you’re feeling:
    This is an important first step towards mindfulness and eating in the present moment. How are you feeling right now? Are you hungry, or are you just thirsty, bored, or stressed? Sometimes, we confuse different
    emotions or thirst for hunger and grab some food without taking time to reflect. Maybe instead you need some water, exercise, meditation, or just some time to destress. Taking a few minutes to breathe deeply can help you stop and reflect on what your body needs at this moment.
  2. Evaluate the food you’re eating:
    Before you take your first bite, take some time to look at the food on your plate, and evaluate its properties. What colors are on your plate, and what textures do you notice? Are they healthy, whole foods, or processed foods? Where did this food come from? Instead of focusing on the quantitative properties (i.e., number of calories, carbohydrates, etc.), focus on the experience of the food. This will help you enjoy it more and be more appreciative of the healthy foods you’re eating.
  3. Eat slowly!
    Eating slowly is not only crucial for mindful eating, but also for aiding digestion. Often, we eat so fast that our brain doesn’t even have time to register that we’re full before we’ve already finished two plates. Put your fork or spoon down between each bite and take your time. This will not only help you better assess when you’re full, but it will also help you enjoy your food more.
  4. Halfway through your meal, stop and assess your hunger levels:
    Often, we only stop to consider how full we are once we have finished all the food on our plates. However, the amount of food on your plate might not be the amount of food you need. Halfway through your meal, stop, and assess whether you are still hungry or whether you are still enjoying the food you’re eating. You don’t need to finish your plate.
  5. Chew your food thoroughly:
    Digestion begins in the mouth. When we chew our food, important digestive enzymes are released with our saliva. Thus, taking time to chew our food is not only important to keep us mindful of the different tastes and textures that we’re eating, but it also improves digestion. When we take time to chew our food, we are also subconsciously slowing down our eating and enjoying the entire experience.
  6. Enjoy your food:
    This is so important—eating should not be a chore, nor should it be something that we only do because we have to in order to live. Eat the foods that both your taste buds and your body enjoy. The more you restrict
    yourself from what you actually want to eat, the more frustrated you will get, and you will probably end up eating it anyway. You might as well just eat it and enjoy eating it!
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7 ways your smartphone might be hurting your health

Quick! Do you know where your smartphone is? I bet you do – you might even be reading this blog on it.

Here’s the deal with smartphones: they are AMAZING inventions that let us stay plugged in 24/7. You can learn the answer to just about any question with a few taps of your finger. It’s incredible.

But smartphones can have a pretty big downside on your sleep, your connection with other people, AND your health!

I’m not going to suggest you get rid of yours (I never could!) but how you use it is definitely something to be mindful about.

Here are some ways your smartphone might be having a sneaky effect on your life and your health.

Connection

One study found that many of us touch our phones about 2,600 times a day! That has powerful blowback on our ability to concentrate and focus – as well as engage with people around us.

Another study found that simply having a cellphone in the same room can make it difficult for us to engage in deep conversation with others.

The impact of smartphones on our brains (and, importantly, the developing brains of children) is a huge area of research right now. Some research hints phones have already cut down on our ability to read emotions on other peoples’ faces as well as engage in simple, casual conversation.

Germs

Chances are you bring your cellphone with you everywhere (even the bathroom). #nojudgment

But when was the last time you gave it a thorough cleaning? You unknowingly might be carrying around viruses, bacteria or other germs in your pocket.

One study of cellphones found that 1 in 6 phones have E. coli bacteria on it! That’s often caused by people not washing their hands enough. Yuck! The good news is that bacteria won’t live long on your phone.

That being said, it’s always a good idea to clean your smartphone on a regular basis!

Aches & Pains

Neck Pain: If you spend a lot of time looking down at your phone, you can strain your neck muscles and cause pain in your shoulders/neck/jaw that can even radiates down your arm. Over time, this can create some real problems for your posture. Step away from your phone and stretch out!

Trigger Thumb Pain: Have you heard of trigger thumb? This is when your thumb gets stuck in a bent position or pops whenever you try to straighten it out. If you text a lot using your thumb, or hold your phone with your thumb, your tendon can thicken so it won’t slide freely. (No joke, my father actually has this from playing too much Nintendo in the 80s and 90s!)

Blue Light & Your Eyes

Devices like smartphones, tablets, and computers emit blue light, which is known for its energy efficiency as well as its short wavelength.

Because blue light has a shorter wavelength, it can tire out your eyes fast and even cause eye pain. There’s also some evidence it can also cause damage to your cornea and hurt your vision.

Blue Light & Your Sleep: You definitely want to avoid getting too much of ANY kind of light after sundown, since it can make it hard to fall asleep. Blue light is especially bad because it seems to suppress your body’s secretion of the hormone melatonin, which helps you fall asleep.

(You can learn more about this and other sleep disruptors in my free Supercharge Your Sleep ebook! You can get by clicking here!)

Possible Cancer Link?

Whether radiation from cellphones is linked with cancer is a topic of ongoing study. So far there has been no clear, proven link.

But if you’re worried about it, limit your use and don’t sleep with your phone next to the bed (that’s probably a bad idea anyway, just from the distraction angle!).

There has also been a ton of research about how our brains become addicted to a dopamine-feedback loop that gives us a little “jolt” of happiness every time we get a notification.

Now, no one is suggesting you get rid of your smartphone, because they are here to stay! So maybe rather than trying to get rid of our phones, it’s a good idea to aim for moderation. That way we can enjoy the benefits of them without any of the risks.

Try cutting back on your screen time, and experiment with leaving your phone in another room whenever possible. If you notice that you feel anxious or compelled to keep looking at it, that’s a sign you might want to take a step back for a while!

I hope this helps! When you start looking into this, it’s pretty mind-blowing.

If you’re looking to make healthy lifestyle changes, I’m always here to help.

Have an awesome day!

YOUR NAME

YOUR BUSINESS

References:

www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

www.webmd.com/balance/ss/slideshow-smart-phone-health-problems

www.pcworld.com/article/226625/how_to_clean_your_smartphone.html

www.nbcnews.com/mach/science/surprising-ways-smartphones-affect-our-brains-our-lives-ncna947566

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Forget about big goals. Do this instead.

This post is all about a very simple (but super powerful) philosophy in business that improves efficiency, creates steady long-term growth, and basically helps you to CRUSH your goals.

But the power of this philosophy goes way beyond business. It also can make a HUGE difference in living a better, healthier and more fulfilled life.

It’s fueled by one simple principle:

Do 1 percent better every day.

You might have heard of kaizen before, which is the idea of doing 1% better every single day. It’s all about small, continuous improvements. When you add them all up, they lead to mind-blowing changes.

What’s even more amazing is that the changes created this way actually “stick.” That’s because they didn’t require any major lifestyle overhauls. Instead, they were built up over a period of time, which means you learn to MANAGE and MAINTAIN them along the way.

And that’s EXACTLY WHAT YOU WANT!

Let’s say you want to make improvements in your diet. Instead of changing everything about how you eat, what if you went for the (food pun alert) low-hanging fruit? By that I mean, gradually changing the things that are easiest for you to change?

—> You could swap out your afternoon cookie for a piece of fruit. Your chips could become a handful of almonds. Instead of eating a grab-and-dash granola-bar breakfast, you could blend a protein smoothie.

Not all at once. Just one change at a time, over time. Can you see how before long, as you fold these new habits into your life, they will add up to a HUGE transformation in your life?!

There are lots of great books on the subject. One of the latest that breaks it all down with actionable tips is the bestseller Atomic Habits by James Clear.

It can be tempting to go for the quick fix – and it’s true that you may see some results in the short-term.  But you’re not looking to yo-yo your way through life. You’re looking to make real change that LASTS.

So when it comes to changing your mindset and building new habits that stick, studies show that making smaller changes can be more helpful.

Give the 1% method a go this week, and let me know how it goes!

If you need help with your healthy habits, let’s talk about ways I might be able to help you. Just hit comment below or email me and we can make a time to talk.

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Why LIFE STRIDE HAS to CHANGE

PASSION

Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect. Romans 12:2

I am CALLED to be different. And that includes my passion! Life Stride Fitness has been my passion project – and at times I have been confused and caught up in trying to make it something that it was NOT INTENDED BY GOD to be. It was never supposed to be about financial gain. It was never about increasing my income… It has always SUPPOSED to have been about using this passion of mine to GLORIFY GOD. To help those who need my help and assistance. My REALISTIC approach to health and fitness.

So if you have not noticed all pricing has come down off this site. That does not mean that the training comes free – but it means that I am getting back to individualized, which means pricing too… There is no cookie cutter way for people to train with me or to be priced… so I am getting back to the focus of helping those who need the help and guidance – my passion… I am getting back to my passion!

ALSO – I realize that I may not be the perfect fit for everyone. I firmly believe that you need to find a trainer that meets your needs and helps you the way you need to be helped. If you are looking to compete – I am not the trainer for you… if you are looking for someone to tell you EXACTLY what you need to eat – I am not the trainer for you… So – I will give everyone who wants to start their health and fitness journey a FREE 1 week trial to see if I will be a good fit as your trainer – and if not THERE IS NO HARD FEELINGS! I will never make you feel as though you HAVE to buy from me – or hound you or put you down… heck, I will even give you some other names of trainers who might be better suited for you, because I WANT you to find the perfect fit for you!

And if by chance I AM that trainer – I hope to be able to guide you and help you learn – so that in time YOU WON’T NEED A TRAINER! That is right! I WANT YOU to NOT NEED ME!

This is crazy to most… this is unthinkable and unheard of to many – but I am CALLED to be different!

Does that mean I am setting myself up to be taken advantage of – sure… and I know that will happen… and I am starting to pray for those people as we speak… but where I choose to Glorify God – will be blessed!

Thank you all for your support on this journey – and if I can help you get started or assist you – please reach out to me by email: lifestridefitnesstraining@gmail.com

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How to avoid aches and pains from sitting all day

Anyone who has ever spent a lot of time sitting at a desk – or hunched over their phone or iPad – knows the aches and pains of sitting for too long.

Here’s the thing, though. The dangers of sitting all day extend far beyond just shuffling around for the first few minutes after you stand up.

Just a few days ago I emailed many of my friends and clients to let them know that sitting is likely NOT the new smoking!  But that doesn’t mean it can’t take its toll on your body. (If you would like to be added to the email list comment below!)

If you don’t take a few precautions, it can have a long-term effect on your posture that even has its own scary-sounding name: kyphosis.

Kyphosis when you develop posture that leads to a forward head, rounded shoulders, back pain, muscle stiffness, and pain in your neck. It can even affect muscles around your hips and glutes.

I’ve got some strategies that can help you avoid all of that – because preventing kyphosis is so much easier than fixing it.

The most important thing is to do these exercises consistently – a couple times a day if possible. Set a timer and make it a non-negotiable. Your coworkers should join in, too! Set your alarm on your phone and call it a “posture party!” (joking, but make it fun!)

Keyboard Stretch

If you spend a lot of time keyboarding, this is one you can’t miss. If this causes pain, back off and work to make small improvements. (Note, if you regularly train your chest and shoulders with heavy weights, it’s good for you, too!)

1. Stand tall at the edge of your desk. Place your fingers on the edge of your desk so that your fingers are facing you, your forearms are facing away. (Palms are NOT touching the desk yet.)

2. Being careful not to lock your elbows, with good posture slowly start to lean forward and drop your palms to the surface of the desk. You should feel a stretch along your forearms and wrist. If this causes pain, back off the stretch slightly.

3. Hold for 20-30 seconds. Do this one to three times.

Standing Stretch

1. Stand behind your desk, your right hand on your chair for balance.

2. Bend your left knee and grip your left ankle behind you with your left hand, slowly bringing your heel up toward your left glute muscle.


3. Tighten your glute muscles so you don’t arch your back – this also will intensify the stretch.

4. Try to bring your knees together while maintaining an upright posture, and hold the stretch for 30 seconds. Repeat on the other side.

Seated Stretch

1. Sit tall in your chair, both feet flat on the floor.

2. Keeping your right foot on the floor, bend your left knee and place your left ankle on your right thigh, just above the knee, so that your legs form the top of the number 4.

3. Remain sitting tall as you keep your left foot flexed, and slowly press your left knee gently downard, feeling a stretch in the outer part of your left hip. You can lead forward gently for extra fun. Hold for 30 seconds and repeat on the other side.

Upper Body Stretch

This one will have your coworkers wondering what you’re doing, but it’ll feel so good you won’t care!

1. Standing tall, abs braced, perform a hip hinge (bending from the hips, not the waist) so that your upper body bends forward, toward your thighs. Let your arms hang in front of you as you relax to feel a stretch in your hamstring muscles.

2. Take a few deep breaths and re-engage your abs, standing tall as you reach your arms out to your sides until they are shoulder height. As you do this, rotate your thumbs backward so your palms face up.

3. As you feel the front part of your body stretch, tighten your glutes to protect your back and imagine your thumbs pointing at each other behind you. Stop if you feel pain, but you should feel the muscles of your upper back “pinch” together.

4. Hold for a few breaths, and repeat this exercise 5 times.

Hope these help! Consistency is the key. Over time, you will notice that it becomes easier to sit tall throughout the day, and nagging pains may go away!

Resistance training also helps. Keeping a strong back, core and shoulders will help you avoid posture issues as you get older.

If you’d like some 1-1 guidance, I’m here to help with assessments, training and workout programs! Comment below or email me to set up a time that we can chat!

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How to Stop Lack of Productivity from Plaguing Your health

Time management is a necessary skill that one must acquire. Few of us are ever born that way, and learning to master it will help you stay on top of it all without feeling like you’re being run over and consumed by it.

The thing about lack of productivity is that if left untouched, it can make you feel even more overwhelmed. Instead of doing something about it, you might spend more time panicking when all you’ve really got to do is start planning to stop it from plaguing you.

Here’s how to get back on track:

1. Make a to-do list
The first step is listing out what needs to be done. You should make 2 drafts. The first should be everything that has to get done. The second draft should be prioritizing all those things. What needs to be done today? What needs to be done this week? Set timelines for completion and you’ll start feeling far more organized and in control.
2. Set goals
Goal-setting is so important because we need to have something to strive toward. Whether it’s for your career, weight loss, or something else, you should have a plan in mind. Don’t just look at the long-term, but the short term steps it will take to get there. You’ll find you feel you’re making progress when you set them in motion.
3. Stop distractions
One of the biggest distractions for everyone no matter what job they have are emails and messages. Knowing how to manage those is key to freeing up your time. Set some time  side each morning and afternoon — and set a limit for how long you’ll spend responding. Instead of answering messages all morning as they come in, focus on them from 9 am to 9:30 am for example. Then, get back on track and respond again later. You’ll find things run more efficiently this way.
4. Quit putting it off
Procrastination is a vicious cycle. We put things off, then we feel we’re lacking in productivity and we wind up putting them off for longer. Instead of letting something overwhelm you at the prospect of doing it, tell yourself you’re going to chip away at it for 10 minutes at a time. Break it down into manageable chunks, and you’ll find that  whatever you’re dreading – compiling that big report or even just putting away your laundry – gets done faster.
5. Take real breaks
It’s never a good idea to work yourself so much that you don’t have a moment to yourself. You can’t be at your best when you’re overdoing it. When it’s time for lunch, take an actual break. Eat in the cafeteria or break room. Go sit outside at a picnic table. Just take that time for yourself and let your mind breathe, instead of spinning its wheels all day long. Throughout the day, take short brisk walks around the building to get your blood flowing. You’ll find it not only stretches your legs but also stretches your mind.

By taking on these 5 tips, you’ll begin to feel more productive in all areas of life. What do you tend to procrastinate on the most?

For me, I struggle time management… thinking if I can’t get something done and  completed in the allotted time (I have given not anyone else) then it is not worth starting… I set unrealistic expectations for myself all the time.

Leave a comment below with what is something that causes you to procrastinate.